COPING WITH Panic
A Breathing Exercise to Calm Panic Attacks
GROUNDING SKILLS
Four Favorite Tools for Managing Anxiety
BREATHING SKILLS and YOGA
Paced Breathing — “behavioral anxiety medication” on Now Matters Now website for learning emotional management skills
4-7-8 Relaxing Breath (Harvard MD Dr. Andrew Weil)
“Soft Belly Breathing” The Center for Mind-Body Medicine
Guided Deep Relaxation — yoga (savasana)
Yoga With Adriene YouTube channel with guided yoga, includes Yoga for Stress, Yoga for Anxiety, Yoga for Sleep
Restorative Yoga Poses to Support Calm, Focus, and Sleep
ANXIETY MANAGEMENT TECHNIQUES
Change to Chill Ways to chill, get perspective, learn mindfulness. From Allina Health.
Resiliency Skills University of Michigan
Anxiety Coach “The Anxiety Trick”
Tips for Beating Anxiety Belleruth Naparstek
The 10 Best-Ever Anxiety Management Techniques: Understanding How Your Brain Makes You Anxious and What You Can Do to Change It Margaret Wehrenberg book on Amazon
MINDFULNESS AND GUIDED MEDITATION
The Breathing Space by Jon Kabat-Zinn (a 4 minute breathing and mindfulness meditation)
Self-Compassion exercises and guided meditations Kristin Neff
Anxiety Relief Healthjourneys.com Guided imagery CDs and downloads available for purchase “Guided Meditations for Help with Panic Attacks” “Relieve Stress” etc.
Sitting Together Free meditation downloads and handouts
Getting Started with Mindfulness Mindful Magazine
APPS
SAM app (Self-Help for Anxiety Management; free) Download this free app quickly and click on “Help for anxiety NOW’ for panic support. Has many useful anxiety management tools; start with “Self-Help with SAM” to create your own personalized “My anxiety toolkit”.
Calm Website and app with relaxing nature videos and guided meditations for stress management. Sign up for a free account and get access to some of the meditations, such as 7 Days of Calm, 7 Days of Managing Stress, 7 Days of Calming Anxiety, 7 Days of Sleep, 7 Days of Gratitude. Access to more meditations with paid subscription. Also has “Sleep Stories” — soothing the mind with stories to help you drift off into deep sleep (most with paid app).
Sanvello app Sign up with a .edu account and you get free access to their premium Guided Meditations. Basic app is free and has many good tools such as mood tracking, tracking daily health habits, and lots of free meditations: Breathing exercises, mindfulness meditations, tools to calm down, support for stressful situations, and tools for inner strength; also online support community. Premium app has more meditations, and cognitive behavioral therapy tools.
WORRY
Worry & Rumination Workbook Free online resource, cognitive-behavioral workbook.
SOCIAL SUPPORT
Local, in-person support groups
Pathlight Mood and Anxiety Center — free online Anxiety & Depression support group (national organization; open to the community)
Shine Text Sign up to get a daily self-affirmation text sent to your phone.
Stories about Anxiety — The Mighty.com
Are you anxious? You are in good company. Huffpost article.
UNDERSTANDING YOUR ANXIETY
Three Things About Anxiety Disorder You Should Know video
Rewiring the Anxious Brain video
Transforming Your Relationship With Anxiety podcast with Tara Brach
Anxiety & College Handout by one of CWC’s college counselors on anxiety and college students. Summary of self-care for anxiety. A good place to start.
Anxieties.com Free help / coping skills for panic, generalized anxiety, social anxiety, obsessive compulsive disorder, phobias, and PTSD
The Year of Living Anxiously Some of the most common mistakes that aggravate anxiety — Dr. Henry Emmons
SOCIAL ANXIETY
Shy No Longer (for social anxiety) Free online resource, cognitive-behavioral workbook.
PHYSICAL SELF-CARE AND ANXIETY
Wellness Recovery Action Plan Toolbox
How Quitting Smoking Can Help You Deal With Anxiety
Anxiety and Depression: Which supplements can I take to help treat these? Dr. Henry Emmons
PODCASTS
Anxiety Guru podcast